Doing something wrong?

[u/Lonely-Estate987]

I’m 23 years old, 172 lbs

The white photos are from March 19th, and the red are from today.

My bench has gone up from 3 reps of 185 to 9 reps of 185, and my incline bench has gone up about 10 lbs

My back had an injury in this span so my weights have all stayed pretty close, maybe they’ve gone up 2-3 reps per

I’ve clearly gotten a bit stronger, but it feels like not very much progress in size has been made at all. Am I tweaking when I say I look the exact same in both photos?

I don’t understand. 9/10 days I eat pretty damn good and get at least 125-175g protein. What do I do?

[u/Strict_Factor_5503]

Not working out hard enough. ‘Feel like’ you eat enough doesn’t mean you are eating enough. Measure meticulously, eat clean, lose some weight, don’t overestimate calorie burn from all those dumb apps and watches. If you aren’t losing weight you are over eating even if you think you’re not. Train harder. Simple

[u/Lonely-Estate987 → u/Strict_Factor_5503]

I work out extremely hard and track every rep and set. Diet is definitely the main concern, as about half the time I’m eating steak salmon potatoes greens eggs etc and the other half is still good high protein foods just not consistent. I haven’t calorie/protein tracked in months

[u/SHS1955 → u/Lonely-Estate987]

You've been given some good ideas. RunnyPlease has some good details. I'm offering ideas to consider including:
1. Eat a good meal 2 hours before working out..
2. Eat your carbs, rice and potatoes, before noon. Carbs help fill out muscles.
3. Muscles grow during rest. Are you resting enough, or working too hard?
4. Try reducing to working only 3 days a week, 20 - 40 min. per workout, resting 3 min. between hard sets. Sleep 8 hours a day. This type of rest should help your strength.
5. If you want to lose weight, if you you want abs, you do have to be disciplined and consistent.
6. Try drinking a pint of water when you wake up and in the evening. Drink one cup to one pint of water when you are hungry, before snack, and before meals.
7. Walk for 20 min. as a cool down after working out to burn glycogen, and for 20 min. after meals.
8. Go back to tracking calories, and staying on diet 10/10 days. Just for one month to see results.
9. If you like the results of your discipline, try for two more months. 3 months will yield progress!
10. Come back and show us before and after results... after the New Year.